I have five cute kids. And I have some rockin short green racing shorts- I wear them mainly because it embarrasses my wife so much. I like ultimate frisbee, trail running, reading, and cheering for the Denver Broncos! And I have the absolute best wife in the world. And I used to run for the now-disbanded national Team Pearl Izumi- Ultra!

AM- 6. Achilles feels quite a bit better, twinges of soreness in both quads and left knee, but nothing bad.

PM- 13 miles (13.1, actually). Hot but felt great- no soreness, no pain, minimal fatigue. I think I am on for my Big Workout tomorrow. Ran up into Logan Canyon via the canal and back, saw Cody for a few minutes. 1:37:32, 7:26 pace. Felt very easy at that pace.

Adrenaline 8- 6 (new shoes and new shorts on my run! Now I have 2 pairs of shorts!), 768- 194

AM- I wasn't going to run this morning because I was up until 11:30 packing last night. But, I slept fitfully and was wide awake at 4 am anyways, so I got up. The run can only described as very sluggish on a morning that can only be described as very warm. Only made it 5 miles.

AM in Tooele- Big Workout. Started at 5:45 am- very dark out in a strange location. I had looked up places to run and decided to head towards Middle Canyon. Ran 5 miles out of Tooele and up the canyon- it gets pretty steep towards the top- it gains 800 feet in 2 miles! First 5 warmup miles were slow as a result- avg 9:00 pace. The turned around and started the workout- 10x2min at CV pace (5:25 on flat, faster on downhill) w/ 1 min jog in between. I did my rest jogging uphill to make sure I stayed in the canyon. First 3 repeats were on killer downhill (about 500 ft/mile) and were 5:01-5:03 pace! Wow! My jogging uphill also kept me on the steep down for longer. I tried to lean down the hill but it was steep enough that I was putting on the brakes at portions. Then the next 4 were 5:10-5:18 pace as the hill flattened out (only 200 ft/mile drop). The last 3 were 5:22-5:27 pace on rolling hills, no net elevation loss. I figure I dropped 1200-1400 feet during the workout. Good downhill practice for St. George. Didn't feel near as hard as doing 1000-1600m repeats on the track in the heat- it is so nice to run in the morning!

Finished the run with 3 tinman tempo miles and about 2.5 more miles of easy running to get me to 15 miles. Now fly to Denver for a few days.

PM- 7 easy miles with my dad riding along on his bike for some good company.

AM- Easy run with my dad biking along. 6 am, great temperature. Ran down to Chatfield Reservoir, up the Platte River, then looped home, all of it on bike trails. The route was exactly 13 miles, which is what I wanted. So, so nice to be in a town with lots of bike trails. They even have side by side trails on the river- one cement, one crushed gravel (which is the one I ran on). I love Logan, but really wish they had done more recreational trails. 1:39:20, 7:38 avg. Now off to the Denver Zoo with the family.

AM- Big Workout. 5 miles warmup in 38:25 down to the Platte River trail, then 7 miles at MP (supposed to be 5:50-5:55, but I was on gravel so just wanted to stay under 6:00). Splits were 5:57 (hair slow), 5:44, 5:46, 5:46, 5:54 (had some uphill), 5:40, 5:37. Really pushing it hard on the last 2 to go faster. Felt tired but good by the end. 5:46 avg for the 7 miles, so a bit faster than I needed to do. 4 miles cooldown in 31:23 with 8 striders. 1:50:19 for the whole 16 miles, 6:54 pace. Very nice to run in the 60-deg temps of the morning and to have my dad biking along behind me the whole run. Happy to report that I made him have to work a bit on his bike for the 7 MP miles.

PM- 6 easy miles in 48:30 at 3:30 PM. Hot, but not near as hot as most of the summer. Followed by a good hour of ultimate frisbee.

AM- 16 miles in 2:04:11 (7:46 avg) on some great gravel trails around Denver with my dad biking along. I could really tell after about 10-12 miles that I have never gone this many miles before as my legs were rather fatigued. New record high for weekly mileage and montly mileage (40+ more miles than ever before). I haven't decided yet if I want to run 2-3 miles tonight in order to hit the 100 mile mark for the first time. I'm pretty happy with how I feel, especially supposing I had only 5 miles on Tuesday.